Natural Supplements For Anxiety
Anxiety levels are higher than usual these days.
The world has been changing rapidly due to the COVID-19 pandemic, and people are anxious over the state of their health and the health of their loved ones, their finances, and the state of the world in general.
Some amount of anxiety is natural and normal, but it can get out of control sometimes and become a hindrance on trying to live one’s life.
I’m Dr. Kimberly Dawdy, ND, naturopathic doctor in Ottawa, and I want to offer some perspective on why people experience anxiety and offer some natural solutions to help you manage the feelings you might be having during these troubling times.
Keep reading to learn more.
Anxiety From An Evolutionary Perspective
Believe it or not, anxiety evolved as a way to de-escalate harmful and dangerous situations.
A study in the journal Dialogues in Clinical Neuroscience looked at how anxiety disorders evolved.
At one point in our history, anxiety was used as a de-escalating strategy to deal with dangerous situations.
When these same de-escalating strategies present in modern-day scenarios they often manifest as anxiety disorders.
After all, the things we were anxious about in the past – sabre tooth tigers or the tribe over the hill – aren’t present today, but the coping mechanisms are still there.
Anxiety From A Physiological Perspective
Individuals who suffer from anxiety on a regular basis can often easily list their symptoms however for those unfamiliar with the effects of anxiety on the body, here are some of the things to look out for:
- Avoidance of things or situations which bring on anxious feelings
- Nervousness and restlessness
- Feeling tense
- Uncontrolled worry
- A sense of impending danger
- Stomach upset and other gastrointestinal issues
- Difficulty falling asleep and lower quality of sleep
- Brain fog, difficulty concentrating
- Hyperventilation
- Higher than normal heart rate
- Sweating
- Tiredness and weakness
- Shaking or trembling
Anxiety And COVID-19
People around the world are responding differently to the current COVID-19 pandemic.
Some are going on about their lives – with restrictions and lockdowns in place – as best they can, while others are extremely anxious for their health, finances, and jobs.
The Centre for Addiction and Mental Health has released some guidelines for navigating COVID-19 related anxiety, including tips for supporting loved ones, as well as how to talk to children about what is happening, and why they aren’t able to go to school and see friends.
Naturopathic Solutions For Anxiety
There are a number of natural supplements which can help to provide treatment for anxiety and help manage symptoms of anxiety.
To be clear, though, before we start, it’s important to understand that currently there is no known cure or treatment for COVID-19 through naturopathic medicine.
Right now, the only known way to reduce your risk and prevent the spread is through the social distancing and self quarantining measures put out by the World Health Organization.
What naturopathic medicine can do, though, is to help you manage your anxiety while you deal with this new reality.
Let’s take a closer look at some of the ways naturopathic medicine can help, through botanical medicine and nutritional counselling.
It’s worth noting that acupuncture and other traditional Chinese medicine techniques can also help reduce anxiety.
For this article, though, we’ll stick with solutions you can get after a virtual naturopathic consultation.
1. Vitamin C
You probably think of vitamin C as something which can help support your immune system, and keep winter colds and flu at bay.
However, it can also help with anxiety.
A 2019 article in the journal Evidence Based Practice looked at the role of vitamin C supplements in improving anxiety.
The study found supplementation with vitamin C was associated with a decrease in anxiety symptoms.
It’s thought that antioxidants help reduce oxidative damage to the nervous system, which in turn helps to reduce anxiety.
2. Omega-3 Fatty Acids
Fish oil, which is high in omega-3 fatty acid may help reduce anxiety.
A 2018 meta-analysis found a number of studies and trials which showed a reduction in anxiety when omega-3’s were used.
In total, this meta-analysis looked at 19 studies and 1,203 participants.
Due to these relatively small sample sizes, further studies are needed to look into the potential of omega-3s as a treatment for anxiety disorders. But so far, it looks promising.
In practice, I’ve seen patients manage their anxiety effectively through using omega-3 supplements.
3. Magnesium
Magnesium is a mineral which is important for over 300 reactions in the body.
Deficiency in magnesium can lead to increased anxiety.
The journal Nutrients looked at this link in 2017.
The researchers found evidence suggesting magnesium may have a beneficial effect on anxiety symptoms, however they also call for further studies to confirm this link.
Magnesium has a soothing effect in general as well, which is why it’s often coupled with melatonin as a natural sleep aid.
4. Ashwagandha
Ashwagandha is a remedy which comes from Ayurvedic medicine.
As an adaptogen, it works to counteract stress in the body.
A meta-analysis in the Journal of Alternative and Complementary Medicine reviewed a number of studies which evaluated the effectiveness of ashwagandha on anxiety symptoms.
It was found treatment with ashwagandha consistently lowered measures of anxiety in study participants.
5. Chamomile
Chamomile is widely known to have calming effects, and chamomile tea is used by many as a sleep aid.
A 2016 study in the journal Phytomedicine looked at the use of chamomile for treatment of generalized anxiety disorder.
The study found over a long term chamomile was found to significantly reduce moderate-to-severe symptoms of generalized anxiety disorder.
6. Vitamin A
Another important nutrient and antioxidant which can help reduce anxiety symptoms is vitamin A.
The Indian Journal of Psychiatry looked at the role of as a treatment option for generalized anxiety and depression.
The study looked at levels of vitamin A (as well as C and E) in individuals with depression and generalized anxiety disorder.
Results showed supplementation with these vitamins aided in significantly reducing anxiety levels in participants.
7. GABA
GABA is an amino acid which acts as a neurotransmitter – when its levels are low it can lead to heightened anxiety levels.
A 2015 study in Neuropsychiatric Diseases and Treatment looked at the link between GABA and anxiety disorders.
It was found that GABA plays an important role in modulating anxiety response.
8. Lavender
Lavender flowers are known for their calming scent, and many people use lavender essential oils to help them relax and de-stress.
In 2018, the journal Mental Health Clinician studied the use of lavender essential oils as a treatment option for anxiety disorders.
It found lavender to be an effective and safe way to provide treatment for anxiety disorders, without creating dependence or having withdrawal effects associated with discontinuation of use.
9. Passionflower
More commonly known for the sweet passionfruit which comes from the same plant, passionflower is an anxiety remedy which has been around for some time.
A study published in 2017 found passionflower to be as effective as modern anti-anxiety medicine for treatment of anxiety symptoms.
Book An Appointment With Dr. Kimberly Dawdy, Naturopathic Doctor
Are you struggling with higher-than-average levels of anxiety right now?
This is normal, but it’s still difficult to deal with.
I’m Dr. Kimberly Dawdy, ND, naturopathic doctor in Ottawa, who wants to help.
Naturopathic medicine aims to not just treat the symptoms of anxiety but uses a whole person approach to address the root causes of any issues you may be experiencing.
Contact me today, and let me show you how naturopathic medicine can help you deal your anxiety in with these scary times.
Yours in Health,
Dr. Kimberly Dawdy, ND
Dawdy Naturopathic Clinic
6899 Sunset Blvd,
Greely, ON K4P 1C5
-https://g.page/dawdynaturopathicclinic
Dawdy Naturopathic Clinic offers a variety of naturopathic health solutions for individuals and families in Ottawa and the surrounding area.
